Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
26
11
2017

11/29/17

By: admin0Sticky

Angel Oak CrossFit – CrossFit   Warm-up Warm-up (No Measure) A. TABATA: Pass Thrus, Push-up Shoulder Taps B. Roll Shoulders C. 3x: 8 Step Ups, :30 Hollow Hold, 6 Push Press Weightlifting Pause Push Jerk (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 7 CJ (135/95) 7 BBJOs...

21
11
2017

Roadmap: Navigating the Holidays

By: admin0Sticky

Roadmap: Navigating the Holidays   Your 4-step guide to surviving the holidays and staying on track!   The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and recharging our batteries, food, and spending time with our families and loved ones. You’v...

22
10
2020

Oct ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up Bench Press Warm-up (No Measure) A. 2:00 Aerobic Warm-up B. Pec Roll/ Banded Shoulder Stretch C. 2x: 20 Plank Shoulder Taps, 10 Pass Thrus, 10 Push-ups, 10 GM Strength Metcon (Weight) 4 sets: 10 DB floor press (Challenging!) 10 DB supin...

22
10
2020

Oct ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up AOCF WU 4 (No Measure) a) 500m row/1500m bike b) 30/20/30 c) 3:00 mobilityHip Opener FR Stretch Strength Metcon (No Measure) 2 Sets: 6 tall box jumps 5 Muscle Cleans 5 FSQ 5 Bent Over Rows Weightlifting Power Clean (1.1.1 every :75 x 8 ) *smart builds, no...

21
10
2020

Oct ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up AOCF WU (No Measure) 2:00 bike/row *mobility* 20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rocks4:00 to hit what hurts Conditioning Metcon (AMRAP – Reps) EMOM24: 1st: 8 Cal Bike 2nd: 8 burpees 3rd: max...

21
10
2020

Oct ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up AOCF WU (No Measure) 2:00 bike/row *mobility* 20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rockship opener roll shoulders Strength Metcon (No Measure) 2 Sets: 10/10 OH Shoulder Openers 8 wall slides 8 BNPP (pvc/empty bar) Weigh...

20
10
2020

Oct ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up OH Warm-up (No Measure) A. TABATA: Plank + PVC Passthroughs B. Roll Shoulders C. 2x: 50 Jump Rope, 8/8 SA DB Press (light), 10 goblet squats, 10 Hollow Rocks Conditioning Metcon (Weight) 3 Sets: 10/10 Filly Press 5 chin ups/banded*RAN b...